With the holidays just around the corner, it’s hard not to let the stresses of the season overcome you!  There’s the Christmas shopping, baking, decorating, visiting with friends and family and constantly trying to fight off any circulating colds or flus.  Healthy eating habits tend to melt away, faster than a snowman on a sunny day!  So how can you keep up with your health, beauty and still manage to survive the madness?  Here are 3 main tips to live by for this holiday season!

Give your body the power of immunity!

To avoid getting sick, it’s important to enrich your diet with colourful fruits & veggies!  Fruits and vegetables contain powerful antioxidants and other vitamins and minerals such as vitamin C and zinc which help to strengthen & maintain your immune system to protect against all sorts of bugs!  Vitamin C helps your body get over a cold faster and may modestly reduce symptoms.  Zinc may also decrease the severity of some colds.  Most importantly, stay hydrated with lots of water!

Take advantage of seasonal favourites!

To stay healthy and glowing, why not take advantage of cranberries or cranberry jelly for their antioxidant power?!  Not only can you fight off colds, but also reduce your risk for some cancers and heart disease.

After Jack Frost nips at your nose, why not warm up with a cup of real hot cocoa?!  Try making it with skim milk to boost your calcium and vitamin D intake and as an added bonus, choose real cocoa for its flavonoid benefits (which act similarly to antioxidants).

Not a creature was stressing, not even a mouse!

Being on the go all the time is hard on your body.  And guess what?  It shows!  Stay beautiful by taking time for yourself.  Try a warm, soothing bath followed by some of the homemade spa recipes posted earlier.

It’s also equally important to set aside time for your meals.  Give yourself enough time to prepare, cook and enjoy the goodness of food by sitting down at the table with friends and family.  Enjoy the presence of company and celebrate this beautiful season.

“The best and most beautiful things in the world cannot be seen, nor touched … but are felt in the heart.”

- Helen Keller

Get ready for a girls night!  Serve up healthy snacks such as: hummus & pita crisps or stuffed peppers and have fun with these unconventional ways to use food!

Oatmeal-Citrus Scrub – A scrub with raw oatmeal is great for oily or younger, firmer skin.

1 cup dried orange and lemon peel

1 cup uncooked oatmeal

1 cup almonds

1. Dry peels in the microwave by placing on plate and cooking at low to medium power for 5 mins.  Repeat until completely dry.

2. Combine peels, oatmeal & almonds in a bowl and cook in microwave on low power for 90 seconds.  Place mixture in food processor & whirl until mixture is fine powder.

How to Use:

Place small amount in palm of hand and moisten with few drops of warm water.  Rub the paste onto face using circular motions to slough off dry skin cells.  Rinse and pat dry.

Vitamin E Aftershave – This beauty secret is great for men & women and is also ideal for the upcoming winter months.  It helps treat rough and dry skin from the cool wind!

1 cup wheat germ oil

¼ cup witch hazel

2 Tbsp mint extract

½ lemon or 1 lime

1. Combine ingredients in blender on low power for 90 seconds, then high for 1 minute.
2. Microwave mixture on medium/low power for 4 minutes.  Remove, then strain; discarding the solids.
3. Simmer in microwave on low for 5 minutes more.  Bottle the mixture & store in refrigerator. 

How to Use:

Pre-shave hot oil conditioner:  Warm a small amount of mixture in the microwave & apply to skin.  The warmness stimulates blood flow.  Allow to soak into skin for 10 minutes, then shower or shave off.

Aftershave:  Apply warm oil to area and cover with warm cloth for about 1 minute.  Pat dry.

Avocado Scalp Treatment – This homemade treatment is especially soothing after a sunburn or too much chlorine.

1 egg

½ avocado, peeled & mashed

2 Tbsp wheat germ oil

1. Beat egg until frothy, either by hand or mixer.

2. Gradually add avocado & oil, beating until smooth.

3. Microwave on low power for 90 seconds to warm

How to Use:

Immediately after heating, divide hair into sections and apply paste to scalp, gradually working outwards along the hair shaft.  Cover head with plastic cap for 30 mins.  Rinse.

“Pump it Up!” Hair Treatment – Treat brittle or fragile ends to this treatment & get noticeably soft & shiny hair!

2 Tbsp molasses

2 Tbsp unflavoured gelatin

1 Tbsp condensed milk

1 Tbsp stale beer

1. Combine ingredients into bowl and microwave on low power for 2 mins; allow to cool.

How to Use:

Comb treatment into hair.  Cover head with plastic cap for 30 mins, then rinse with warm water & shampoo.

All recipes adapted from:

Zap Crafts by Nancy Birnes. Ten Speed Press, California. 1990.

There has been a lot of hype around fad diets over the past few years.  Most claims of fad diet are exaggerated and make no sense, but some diets do have truth to them.  One of these is the Detox Diet.  This diet claims to do as its title suggests: to detoxify or cleanse the inner gastrointestinal tract.  How do our insides get toxins built up in the first place?  A number of toxins collect in our body from the food we eat and from the environment we live in.  For example, pollution, cigarette smoke, alcohol, caffeine & processed foods.  However, some people may say there is no need for detox diets because our body is constantly detoxifying to protect us.  There is no concrete scientific evidence that says we need to help our body in this process, but there is no harm in eating foods that support it.

Now that you get the idea of what a detox diet is meant to do, its important to note that not all detox diets are created equally.  Some limit solid foods, reduce caloric intake and require strict compliance.  These are the types to avoid, because they may do more harm than good.  Certain populations should also avoid detox diets such as: pregnant women, children, teenagers, those with chronic disease or other health-compromised individuals who require energy and maximum nutrition for growth or strength.  A detox diet should also not be used for the wrong reasons, such as weight loss.

What are the benefits of a detox or cleansing diet?

A detox diet is good because it means you are ready to think differently about the food you’re putting into your body.  This has the potential to forever change your eating habits for the better.  Detox diets also emphasize whole foods such as: vegetables, fruits, nuts, beans, whole grains & water, which are healthy and lower in fat, salt & added sugars.  Lastly, detox diets are environmentally friendly because most imitate a vegetarian or vegan diet, which eliminates animal products.

How do I start a healthy & safe diet?

• Before starting any diet, do your research & speak to a health professional
• Choose a diet that lasts no longer than 3 weeks.  Anything longer and you may start to deprive your body.
• Avoid diets that restrict calories.  A good diet should still provide the same calories, but distributed among foods differently.
• Avoid liquid diets.  These offer poor nutrition and you may starve your body.
• Ease into any diet.  Never completely cut out foods such as dairy or caffeine.  Slowly take them away and then slowly re-introduce them after the cleanse.

A common detox diet:

It’s not a hard choice and I’m willing to bet you all picked A – She looks healthy, happy, strong and she exudes confidence!  A woman’s posture (and men’s…but we’ll stick to women for the purposes of this post) can say a lot about her attitude towards health.  A poor posture like the one in picture B, shows possible signs of poor nutrition and lifestyle.

For most of us, it’s a well-known fact that women are at risk for low bone density or osteopenia.  Osteopenia is a pre-cursor to osteoporosis, in which bones become very fragile and break easily.  Most bone densities don’t decrease until post-menopause, but it’s important to build and maintain bone integrity at an early age to prevent risk of osteoporosis.  How can everyone do this?  Read on!

Crazy for Calcium

Calcium is a mineral needed by the body for healthy bones, teeth and proper function of the heart, muscles and nerves.  Our body cannot produce calcium on its own, so we must absorb it through food.

More “D” in the Diet!

Vitamin D is important for the absorption and metabolism of calcium in the bone.  Vitamin D also plays a role in teeth formation and nerve & muscle activity.  Unlike calcium, our bodies can make vitamin D from sun exposure to bare skin.

Get Physical!

Cardio activity and weight bearing exercises are essential to build bone mass.  Gentle pressure on the bone tissue stimulates them to grow healthy and strong.  The harder you push the bone (without causing injury) the more your body will respond by depositing calcium and other minerals into the bone.  Think of the term “use it or lose it” !

Remember:  No slouching!  Keep a straight posture when sitting in class, at work or driving in your car! 

Stand up for yourself!  Good posture will keep you looking beautiful & feeling great!

References:

Centers for Disease Control and Prevention. http://www.cdc.gov

Omega-3’s

Omega-3 fatty acids are essential to support scalp health.  An omega-3 deficiency can cause a dry, itchy scalp and dry or brittle hair.  In the mirror, you’ll notice your strands looking dull and lacklustre.

Vitamins A & C

Beta-carotene, the pre-cursor to Vitamin A is important for hair growth.  Vitamin C along with Vitamin A, help to create sebum (the oily substance secreted by your hair follicles).  Sebum is good because it acts as a natural hair conditioner.

Biotin

A biotin deficiency can result in brittle strands.  You may notice you have a lot of hair breakage or split ends as a result.  Biotin is also important in hair growth.

Dandruff

A dry scalp produces little white flakes around the hair follicle, known as dandruff.  Some foods that flush the face and scalp may actually promote dandruff.  If you think you have dandruff, try to avoid these foods and see if you notice an improvement: Hot liquids, heavily spiced foods and alcohol.

Here, Here for Beer!

The use of beer to pump up hair’s shine has sparked a lot of interest in this blog.  But, it’s not quite as simple as pouring a can of beer over your head.  The tip is still very easy to do, but you have boil off the alcohol first!  Keep reading to find out how to do this in your own home!

What you need:

1 cup of beer

1 cup of your favourite shampoo

What to do:

1. Microwave beer on high power for 4 minutes, until it reaches a rolling boil.
2. Stir in shampoo and warm at medium power for 5 minutes until the liquid has been reduced by about a third.  Let cool until warm.
3. Use as you would any regular shampoo.  Apply directly to wet scalp, later & rinse thoroughly.

Why does it work?

Beer is great for your hair because it’s mild and doesn’t clog the scalp with lots of soapy suds.  Beer also enhances hair’s natural highlights.  Use the shampoo mixture while its still warm to stimulate the scalp and increase blood flow.

Beat the Heat!

Blow dryers and heat styling tools strip hair of its moisture when used on a regular basis.  Treat your tresses by going natural!  Eat a balanced diet and focus on healthy hair nutrients to make your hair shiny and run-your-fingers through smooth!

References:

Birnes, N. (1990). Hoppy hair help. Zap Crafts. Ten Speed Press, California.

Cool as a Cucumber!

For tired eyes head to the fridge!  Take a chilled cucumber from your refrigerator and slice it.  Lie down and place 1 slice over each eye for 5-10 minutes.  The coolness from the cucumber shrinks the blood vessels around your eyes and adds some cooling relief.  No cucumbers on hand?  Try potatoes.  Wash a potato and chop it up finely to a pulp.   Wrap inside of a paper towel and place over eyes.  Potatoes act as an anti-inflammatory agent which can reduce puffiness.

Tea Time!

Tea is not just for drinking anymore!  Turn on the kettle and grab either caffeinated or herbal teas.  Both contain a natural astringent called tannin.  Tannins tighten the skin around the eyes by moulding to the skin’s protein molecules.  Green and black teas also help to soothe puffy eyes by constricting blood vessels and reducing swelling.  After choosing 2 tea bags of your choice, allow them to steep for about 3 minutes.  Remove bags and allow them to cool on a non-porous surface.  Once they are cool enough to touch and still damp, lie back and place over eyes for 10-15 minutes.  Notice the difference when you get up!

Seeing…orange?

Our ability to adapt to darkness and see during times of dim light depends on Vitamin A.  Beta-carotene is the pre-cursor to Vitamin A which is required to make pigments that absorb light within the eye.  To keep eyes in beautiful condition, consume dark yellow or orange fruits and vegetables (containing the beta-carotene pigment) such as: sweet potatoes, yellow peppers, carrots & apricots.  Dark green leafy vegetables are also a rich source of beta-carotene.  Vitamin A is found in animal products such as: butter, margarine, cheese, eggs & milk.

See the Difference!

Try avoiding salty foods!  Salt attracts water, which can make your face appear puffy.

Our nails often get the beating from daily activities and numerous coats of the season’s hottest colour.   The nail’s primary function is to protect our sensitive finger tips.  Think of the last time you cut your nails too short… ouch!  Healthy nails should be strong and smooth.  In order to maintain healthy growth and strength, nails require a steady supply of oxygen and nutrients.  They tend to get put on the backburner when there aren’t enough nutrients for more important parts of the body.  That is why nails are a quick and easy indicator nutrient deficiencies and overall health!

Cuticles are soft skin that makes a protective seal between skin and nail.  They keep bacteria out and prevent infections.  Cuticles often become dry because of weather, frequent exposure to detergents and hard water.  Keeping them well moisturized will prevent nasty hang-nails & irritation. 

Iron & the Maiden

As mentioned, nails require adequate supplies of oxygen for optimal growth.  Iron is important for the delivery of nutrient-rich blood to the nails.  Nails normally grow about 3mm every month, which may not seem like a lot, but when there’s lack of iron, they’ll take even longer to grow.  Include rich sources of iron in your diet such as lean red meats, dried beans, iron-fortified cereals & spinach.  Add sources of Vitamin C to boost iron absorption!

B3 – BINGO!

Niacin (Vitamin B3) helps keep circulation smooth.  Similar to iron, niacin ensures adequate blood supply of oxygen and nutrients to skin, hair and nails.  Improve your nail growth by consuming sources of Vitamin B3 daily such as meats, grains, milk, coffee, dried beans & nuts.

What if my nails are just weak?

Consider taking a second look at your calcium intake.  Calcium builds strong bones, teeth & nails.  However, weak nails are mainly caused from environmental stress or daily abuse.  Check out these tips to protect your nails from the chilly winter months ahead!

Tips for Weak, Brittle Nails

• File nails from the corner to the centre!  Don’t file from side-to-side.  This weakens stress points on the nail’s edge
• Wear gloves when washing dishes or using harsh detergents
• Go bare!  Excessive use of nail polish & remover dries out nails
• Choose a nail polish remover that contains moisturizers
• Try an overnight treatment!  Squirt a bit of lime juice & extra-virgin olive oil on nails and rub into the cuticles.  Cover hands with gloves & go to sleep!  The lime juice helps to get rid of minor stains & the EVOO adds moisture

Healthy skin is in! 

Eat a variety of foods with Vitamins A & C
These vitamins help to maintain & regenerate healthy skin. Vitamin C also protects skin from bruising & helps to heal cuts or other wounds. Ever heard of carotenoids? They are pigments found in brightly coloured fruits & vegetables. Certain types, such as beta-carotene can be converted into Vitamin A in our bodies. So there are many ways to get the right amounts of these vitamins for young & fresh looking skin!

Face the facts with Vitamin B6
Vitamin B6 (also known as pyridoxine) contributes to healthy skin by regulating hormones that contribute to some forms of acne & skin impurities. “B” is for beautiful!

Drink plenty of water!
The secret to fresh-looking skin is water! Water is found in many of the foods we already eat, but drinking a few glasses of water throughout the day is important for hydration. Water keeps your skin moisturized & fends off dryness for the cool months ahead!

Remember, diet plays a large role in radiant skin, but there are other lifestyle factors to consider for great results. Put simply: eat well, exercise, get enough sleep & protect yourself from the sun.

Take the complex – out of complexion!

Sources:
Eat Right Ontario. (2009). What you need to know about vitamin C. Retrieved from: http://www.eatrightontario.ca
Schwarcz, J. & Berkoff, F. (Eds.). (2004). Foods that Harm, Foods that Heal. New York. Reader’s Digest Association.

1) Drinking lots of water clears breakouts

Nope!  Water will not clear up breakouts directly, however it will improve skin’s hydration. Acne & breakouts are caused by environmental & genetic factors that increase oil production.

2) Eating sugar causes wrinkles.

No way!  Sugar alone won’t causes wrinkles, but a poor diet might!

3) Vitamin C protects against sun damage.

Vitamin C is an antioxidant which can defend against harmful ultraviolent rays. However, it should not replace regular sunscreen.

4) Eating chocolate & fried foods causes breakouts.

False! Food does not cause acne! Some students may differ and say they always flare up after eating these foods, but consider this: When students are stressed they tend to turn to comfort foods. The stress is much more likely a cause of breakouts than diet.

5) Rinsing your hair with beer adds body & shine.

As funny as it may sound, its TRUE! 1 bottle of beer massaged into your hair & rinsed out can boost its body & shine!

I figured we all need a little encouragement to eat right sometimes.  For my blog, each post will highlight features of the female body that we often struggle with.  Then I will breakdown the nutrients that are needed for optimal function & performance for that trouble area & link it to foods that are proven to help treat & prevent the problem from recurring.  So next time you have a hair dilemma, a stubborn pimple or tired, puffy skin under your eyes… refer back here to find out how to adjust your diet for timeless beauty!  I also plan to separate out all of the “beauty bull” put out by the media in order to provide readers with safe & accurate information.  Think you know it all?  See if you can tell which of the following beauty beliefs are fact… or fiction!  Next week I’ll post the answers!

1) Drinking lots of water clears breakouts.

2) Eating sugar causes wrinkles.

3) Vitamin C protects against sun damage.

4) Eating chocolate & fried foods causes breakouts.

5) Rinsing your hair with beer adds body & shine.